This week’s “HIIT Day Wednesday” post features an example of a killer interval training regimen, which can be performed with multiple mediums at any gym – running on the treadmill, cycling/spinning, elliptical, and even weights!

I am recommending Tabata Intervals. Yes, this form of interval training is widely discussed in the fitness literature and can be considered one the the many “fitness trends.” I incorporate this type of training in my spin classes as well as running on the treadmill – and, wow, I always feel the burn!

Specifically, Tabata Intervals consist of 20 seconds of work followed by 10 seconds of recovery. Each 20-10 repetition is performed 8 times (sets), or approximately 4 minutes. Work, whether it is on a treadmill, bike, or elliptical, consists of a fast, all-out sprint (but always in control!). Recovery consists of a slower pace or jog. If you apply this type of interval training to weight-lifting, perform as many repetitions as you can within 20 seconds (maintaining good form is critical) followed by a 10 second rest period.

The Apple store features a very beneficial application called “Tabata Timer,” which keeps track of each 20-10 repetition, beeps at the beginning and end of each interval, and hosts a clear easy-to-read display.

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About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.